Warm up:

3 Rounds:

20 Jumping Jacks

10 Lateral Box Step-overs

5 Inch worms

10 Glute Bridges

10 Good Mornings

5  Up Downs 

Build: 

Every 3:00 x 4 rounds (12 mins)

8 ea/ Box Step ups (goblet or Suitcase style)-all reps on 1 side before switching

10-12 ea/side plank hip dip

Conditioning:

12 Min Ladder (Increase by 2’s)

2+ Box Jumps

2+ Deadlifts

-5 Devils Press after each round (2 DB’s)-

*scale to 1 DB as needed to keep reps smooth

Increase Box Jumps and Deadlifts by 2 reps each round (2,4,6,8,10 etc) Devil’s Press always stays the same

Cooldown:

1:00 each side calf smash

1:00 standing forward fold